5 Best Barbell Workouts to Maximise Strength and Build Muscles

All exercises contribute to improving the overall strength of the body. However, most of the exercises target specific muscle groups and need a tremendous amount of reps to show visible results. With the current hectic lifestyle aided by poor time management in the gym, this route might not yield the best results when it comes to building muscles.

It has been long been established that training with free weights is a great way to maximise strength. Barbell lifts are right on top when it comes to free weight exercises as they target a host of muscles and improve the overall strength of the body.

Include these workouts at the start of your training session and combine them with other isolated exercises for maximum efficiency. Do not forget to supplement it with a healthy diet.

Let us dive in deeper and shed some light on the five best barbell workouts that you could add to your workout routine.

Note: Exercise caution while training with heavy weights. Casual trainers and amateurs are adviced to lift them under expert supervision or with the help of a spotter.

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#1 Barbell Shoulder Press

The barbell press targets a host of muscles, while also improving the overall stability of the upper body. It primarily targets the shoulders, traps and the upper pectoral muscles, making it a great exercise for strengthening the body.

Instructions

Step 1: Sit on a bench with back support. Grip the barbell with a pronated grip that is slightly wider than the distance between the shoulders.

Step 2: Move the barbell such that it is in front of the body and in line with the shoulders.

Step 3: Lift the barbell towards the ceiling until the arms are straight and perpendicular to the floor. Avoid unnecessary movement in the torso while lifting the barbell.

Step 4: Hold for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: You could also perform this exercise while standing in order to target different muscle groups with variable intensity.

Next up: Barbell Deadlift

#2 Barbell Deadlift

The barbell deadlift tones the back, glutes and the legs, making it an effective exercise for the muscles in the upper and the lower body.

Also, read 5 Effective Hamstring Exercises You Should Do At Home For Stronger Legs.

Instructions:

Step 1: Stand in front of the barbell with slightly bent knees. Bend your hips and grip the barbell with a pronated grip.

Step 2: With a straight back, lift the barbell using your legs and hips. Ensure that you are looking in the forward direction throughout the entire duration of the exercise.

Step 3: Hold for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: Instead of a pronated grip, you could try a mixed grip for better control and improved stability. People with lower back problems should exercise caution while performing deadlifts.

Next up: Bent-Arm Barbell Pullover

#3 Bent-Arm Barbell Pullover

The bent-arm barbell pullover is a wonderful isolation exercise that primarily targets the Latissimus Dorsi muscles. Additionally, this exercise targets the pectorals, biceps and the triceps for a complete upper body exercise.

Instructions

Step 1: Lie on a flat bench and grip the barbell with outward-facing palms. Ensure that the distance between the arms is approximately equal to the width of the shoulders. Position the barbell in front of your chest with slightly bent arms.

Step 2: Gradually lower the barbell behind the head. Keep in mind that the movement should follow a smooth arc.

Step 3: Hold for a moment and return to the starting position.

Perform the exercise for the recommended number of repetitions.

Important tip: You could use an EZ curl-bar instead of a straight barbell for variable resistance and improved customisability.

Next up: Barbell Bench Press

#4 Barbell Bench Press

The barbell bench press targets the pectoral muscles with unrivalled precision and is a wonderful exercise for improving the push strength of the body. Moreover, it targets the deltoids and triceps for a superior upper body workout.

Instructions

Step 1: Lie on a flat bench in a supine position and grab the barbell with a medium grip. Position the barbell in front of the chest to finish the starting position. Ensure that the elbows are always kept close to the body.

Step 2: Lift the barbell towards the ceiling until the arms are straight and perpendicular to the ground.

Step 3: Hold for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: Do not use momentum and focus on a smooth and controlled motion to get the most out of this exercise.

Next up: Barbell Lunge

#5 Barbell Lunge

The barbell lunge is an extremely effective exercise to train the lower body. It targets the glutes, hamstrings and the quads with tremendous intensity. Moreover, the exercise improves the balance and stabilizes the core.

Instructions

Step 1: Stand straight and hold the barbell over the upper back region with the palms facing outwards.

Step 2: With a tight chest and a straight torso, take a step forward and lower the other knee. Do not take a large step as it induces unnecessary stress on the knees.

Step 3: Hold for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: Beginners should use a squat rack or take the help of a spotter while performing this exercise.